Pondering

[Dex10]

Just about to start week 9 and am pondering about whether when you have graduated that you can run everyday or should I still be taking rest days?

[Dunder2004 Graduate]

You will still very much need rest days.

Common advice is to try running 4 times a week for a few weeks and if that is OK move up to a maximum of 5 times a week.

[Dex10 in reply to Dunder2004]

Ok that's great thank you

[Irishprincess Graduate]

I graduated 18 months ago and still take my rest days, sometimes even two!

The rest days are what builds us up as runners. That's when we become stronger and all the little tears of our muscles get repaired. So even though you think our bodies are at rest they are busy busy!

You can do other cross training on your rest days like swimming, cycling, rowing, Pilates, yoga, walking, weights, etc. All of these are good for runners as they complement the movement.

Having said all of that, I don't know what age you are. If you are in your 20's then you might get away with running every day but even then I would suggest you build up to this gradually.

[Dex10 in reply to Irishprincess]

Ok that's great advice I swim , do yoga and walk already in my week in my 50's but feel 21😀

[Steve_L Graduate]

I'm 58. I graduated almost three whole weeks ago! I did my graduation run on the Friday. I wanted to run in a Parkrun, but thought it wise not to go the next day! After that Friday, I ran on the Sunday, Tuesday and Friday. Those runs I found hard! Then I did Parkrun and enjoyed it, so I wanted to build the Saturday into my routine. I now run Monday, Wednesday, Thursday and Parkrun Saturday, so that's four times a week.

Although I sometimes get the urge on non-running days, I think the three rest days are about right for me. Just do what works, but don't damage yourself!

[Dex10 in reply to Steve_L]

Thanks really helpful

[AncientMum Graduate]

Definitely definitely definitely take rest days. Whilst you rest, your body repairs any tiny tears and strains in your muscles that, if you run every day, just get bigger and cause big problems. The most you should ever run in a week is 4 times and that doesn't mean 4x5k a week. You need to mix up your runs to improve your strength, speed and distances. Lots of us have tried to do too much too soon when we graduated and LOTS of us ended up with injuries that stopped us running for days, weeks or even months. Good luck with w9

[Dex10 in reply to AncientMum]

Thanks for the sound sdvice

[Hidden]

It really depends on your body and how you feel , for us older ones we probably take our rest days religiously if you have ben doing 3 a week try 4 a week and see how you feel then decide .

Think it should still be gradual increase though

[Dex10 in reply to Hidden]

Thanks Tob sound advice

[useitorloseit Graduate]

I would say rest days are even MORE important when you graduate as we all tend to get a little bit overambitious and do longer and faster runs, which often lead to injury. Your body needs its repair time. You can do a different kind of exercise on your non-running days though - I do kettle bells, step machine and rowing machine, which are all low impact but still give me a good aerobic workout and build up different muscle groups, plus it means I get my morning dose of endorphins, which for me are the bit of exercising which makes it all worth while.

[IannodaTruffe Mentor]

Many graduates rightly believe they can do anything and many hit the injury couch far too soon. Never do hard runs on two successive days. Always have at least one day free from running each week. Have several successive running free days each month. Build up the frequency of runs slowly and listen to the old body.......and yes, if it is an old body, don't expect to be able to do the same as much younger runners. Non impact cross training on alternate days will probably improve your running more than running every day. We are all junkies, but deferred gratification is often the safer option.

Keep running, keep smiling.

[ju-ju- Graduate]

definitely rest days for a good while......